4 June 2015
Warm up –stretches drills
Clean 3x6 @70kgs (155lbs)
Bench 3x10 @60kgs (135lbs)
Squat 3x6 @100kgs (220lbs)
Box jumps 4x10
Step ups 4x10
Warm down and stretches
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Thread: Sprint log by Ras
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07-05-2015, 06:46 AM #61my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-07-2015, 08:53 PM #62
7 june 2015
Warm up –stretches drills
Bench 3x10@ 60kgs
Pull ups 3x10
Dumbbell shoulder press 3x12@ 20kgs
Deadlifts 3x7@120kgs
Seated Tricep dips 3x12@20kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-11-2015, 06:14 AM #63
8 June 2015
Warm up –stretches drills
Jumps over high (4)hurdles run 30m x4
High knees with ankle wts 50m then 50m without ankle wts x2
40m turn around recovery 40m
(4 sets of the 40m runs)
Power snatches
1x10 @40kgs (90lbs)
2x10 @50kgs (110lbs)
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-12-2015, 04:42 AM #64
9 June 2015
Warm down and stretches
Bound over (7)hurdles then run to 50m x3
Split jumps 20m then rum 30m x3
(With wt vest) Straight leg bound for 30m run 30m then 60m without wt vest
30m then 50m (turn around recovery)
Do 4 sets of this run
120m tempo run
Warm up –stretches drills
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-16-2015, 01:59 AM #65
Been busy with Uni at the moment so I have not been able to get to the track and train or get to the gym. I will most likely be getting back to the track and the gym next week, when I have more time I will be putting up more blogs and more videos to keep up to date with all my training.
Really have to reorganize my time so that I can get to the gym more often as well as the track.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-05-2015, 04:47 AM #66
5 August 2015
warm up and stretches
(hops over small hurdles then bound for 50m, tempo for 50m) x3
bounds for 50m tempo for 50m
back-kick high knees 50m tempo 50m
2x50m
6mins rest
3X40m
6 mins rest
120m
warm down and stretches
just got back into the swing of things so really tried to keep things simple, seems like am putting on a lot more weight since I haven't trained in a few weeks. I think I will cut some weight just before the season and see how I do. Am really looking forward to this season especially because I've really focused on looking after myself.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-09-2015, 03:59 AM #67
8 august 2015
Warm up and stretches
Bench 3x10 @60kgs (135 lbs)
Deadlift 4x 8@ 80kgs (175lbs)
Practice jerks @40kgs
Warm down and stretches
I am able to go to the gym more so I am going to be getting more Saturday sessions in, really working on my jerk portions of my Olympic movements. I'll be probably doing another gym session this coming week which will focus more on upper body and in particular overhead press to get my jerk higher.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-13-2015, 07:03 AM #68
12 august 2015
Warm up and stretches
Back-kick high knees 50m bound 50m, Tempo 100m
March 50m, bound 50m, tempo run 100m
50mx2 turn around recoveries
6mins rest
40mx2 turn around recoveries
Bench 3x10 @60kgs(135lbs)
Pull ups 3x10
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-16-2015, 02:57 AM #69
15 August 2015
Warm up and stretches
squats 3x6@90kgs
clean and jerk 3x6@60kgs
rotational stability
using the cable machine
3 x10 @ 20kgs cable twist hips facing machine
3 x10 @ 20kgs cable twist back facing machine
medball throws to the wall 3x10
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-20-2015, 06:35 PM #70
18 august 2015
Warm up and stretches
Dumbbell press 3x10 @26kgs
Hammer curls 3x10 @16kgs
Preacher curls 3x10 @30kgs
Seated Chest press 3x10 @60kgs
Pull ups 3x10
Dips 3x10
Warm down and stretches
Last edited by RaZay; 08-21-2015 at 04:39 AM.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-23-2015, 12:32 AM #71
22 august 2015
Warm up and stretches
Squats 3x6@ 120kgs
Leg press 3x8@180kgs
Good mornings 3x10@60kgs
Leg extensions 3x10@60kgs
Standing calf raises 3x20@100kgs
Pull ups 4x10
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-27-2015, 05:23 PM #72
26 August 2015
Warm up and stretches
Stretches for hips and legs in general mostly focused on this as my hips were feeling tighter than usual and my legs were very sore from the leg work out that I did on the Saturday. Also did some foam rolling work on my legs as well.
Bench 4x5@90kgs
Pull ups 3x10
Warm down and more stretches.
P.S
focusing more on strength so will be doing lower reps at a higher weight for all my lifts, as will be doing a moderate amount of sets as well approx 3-4 set for the exercises depending on the exercise and how I feel at the time.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-30-2015, 03:15 AM #73
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09-06-2015, 02:39 AM #74
4 September 2015
Warm up and stretches
Overhead press 3x4@60kgs (135lbs)
Bench press 3x3@90kgs (200lbs)
Shoulder press 3x6@20kgs (45lbs)
Dumbbell curls 3x15@16kgs (35lbs)
Easy bar curls 3x8@30kgs (75lbs)
Seated chest press 3x5@80kgs (180lbs)
Lat pull down 3x8@80kgs (180lbs)
Pull ups 3x10
Dips 3 x10
Warm down and stretches
p.s. also dis a session on the 5th but it wasn't really a full session because there were some junior runners that were at the track so there wasn't much space to train at all. But it was mainly just Olympics lifts and some squats to get some practice in.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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09-18-2015, 03:02 AM #75
17/09/2015
Warm up and stretches
(Wt. bag on shoulders, march tall 20m,
drop bag and back kick high knees 30m
then tempo run 40m) x2
(Sled tow for 30m then take-off weight run 30m) x2
(Back kick high knees 10m then fast tempo for 10m then sprint 40m)
Walk back recovery x2
Repeat for 2 more sets.
Warm down and stretches
Last edited by RaZay; 09-18-2015 at 07:01 AM.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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09-29-2015, 05:04 AM #76
29 September 2015
Warm up and stretches
March with wt on shoulders 20m, drop bag and bound for 30m
Tempo run 50m
Hop on left for 2 hops on right for 2 up to 30m, tempo to 60m
(Tempo runs with wt. vest for 50m
Turn and run 40m) X4
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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09-30-2015, 05:07 AM #77
30 September 2015
Warm up and stretches
(Tow sled with wt. for 30m, remove wt. tempo run 40m) X4
Reduce wt. used for the next few set.
Warm down and stretches
p.s had a real short session today but still got in some good runs in.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-08-2015, 03:58 AM #78
1 October 2015
Warm down and stretches
(Straight leg bound with wt. vest for 40m tempo run without wt. vest for 50m) x2
(Tow sled with wt. for 30m, remove wt. tempo run 40m) X2
Deadlifts 3x3@180kgs
Cleans 3x3@90kgs
Pull ups 3x10
Warm up and stretches
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-08-2015, 03:59 AM #79
5 October 2015
Warm up and stretches
(Tow sled with wt. for 30m, remove wt. tempo run 40m) X3
Change wt each time from light to heavy then back to light. Repeat for 3 sets of 3.
Warm up and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-25-2015, 03:15 AM #80
10 October 2015
Warm up and stretches
Squats 4x8@60kgs
Cleans 4x6@75kgs
Should press 3x8@40
Wt swings 3x8@15kgs
Bench 4x8@80kgs
Pull ups 3x10
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-25-2015, 03:20 AM #81
17 October 2015
Warm up and stretches
Squats 3x3@140kgs (300lbs)
Leg press 6 plates each side
Single leg press 3 pates each side
Good mornings 40 kg (90lbs) dumbell
Leg extensions 50kgs (110lbs)
Seated calf raises 30kgs (70lbs)
Warm down and stretches
p.s havn't had much time getting to the track. but will do soon as I am going on uni break soon.
I have been finding more time to go to the gym so getting in more workouts. I'll probly try to get some more explosive exercises in so
I can keep my fast twitch muscles.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-29-2015, 05:04 PM #82
Been real busy these days but I am getting in almost 3 good sessions in a day so its a good point. I can get to the track though so its not all that beneficial at all, since the season is on at the moment. I'll be still competing but most likely in the middle of the season. I am hoping to do good this season because I have fixed up alot of the injuries that I had in the past, even though some are a little present they are not as bothersome and I can train to a greater extent than I previously could.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-31-2015, 11:57 PM #83
30 October 2015
Warm up and stretches
Squats 3x3@140kgs (300lbs)
Leg extension 3x10@54kgs (110lbs)
Box jumps 45”
Standing calf raises 100kgs (220lbs)
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-07-2015, 09:01 PM #84
6 November 2015
Warm up and stretches
Incline Dumbbell press 3x6@32kgs (65lbs)
Bench press 3x6@80kgs (175lbs)
Overhead press 3x5@50kgs (100lbs)
Box jumps 45” for10
Pull ups 4x10
Warm down and stretches
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-11-2015, 06:36 PM #85
10 November 2015
Warm up and stretches
60m
4mins rest
50m
4mins rest
40m
4mis rest
30m
Snatches
3x6@ 40kgs
Warm down and stretches
11 November 2015
Warm up and stretches
Bench 5 @ 100kgs (220lbs)
4reps @ 100kgs
3reps @ 100kgs
Clean 3x6@75kgs (180lbs)
Box jumps 45”
Warm down and stretches
P.S. First time I was able to hit 100 kgs for 5, got to 4 on the next attempt but failed. this says to me that some of the benching I've been doing is paying off because my form was really clean when I did it at the time. Also could have been me playing around with my technique especially my lift off but looking to try again in the future if that's the case. looking to get to a 120kgs max bench or close to 130kgs in the future. not a real big deal for me but just a small target to reach in the near future.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-28-2015, 08:16 PM #86
12November 2015
Warm up and stretches
Bench
3@90kgs (200lbs)
1@105kgs (230lbs)
1@110kgs (240lbs) PB
Deadlifts 3x3@140kgs (300lbs)
Pull ups 3x10
Practice starts
Warm down and stretches
24 November 2015
Warm up and stretches
Clam shells with band 20 each side
Back-kick high knees 100m then tempo run 100m
X2 repeat
Back-kick high knees with ankle wts 20m take off wts, tempo 30, sprint 40
X3
Cleans
6@60 kgs
6@70kgs
5@80kgs
3@90kgs
3@100kgs
Warm down and stretches
p.s had to take a week off due to some uni work but really going to get back into more training now since I got more time. might not be going for the next two weeks but sure will after the that. looking to run in comp soon as the season has started.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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12-06-2015, 01:12 AM #87
26 November 2015
Warm up and stretches
Clam shells with band 20 each side
Back-kick high knees 50 tempo run 50m
X 2 repeat
Tow with sled 5kgs then 10kgs for 20m
Release tow then sprint 40m
X 4 repeats
3x30m block starts
Warm down and stretches
28 November 2015
Warm up and stretches
Squats 3x8@75kgs
Single leg squats 3x6@75kgs
Deadlifts
3x6@90kgs
3resps @ 140kgs
Single @ 160kgs
Single @190kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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12-16-2015, 12:34 AM #88
14 December 2015
Warm up and stretches
Clam shells 20 each side
Side steps with band 10 going left 10 right
March with sled 20m straight leg bound 30m tempo 30
X2
80m
4min rest
60m
4mins rest
40m
Warm down and stretches
15 December 2015
Warm up and stretches
Bench
3x6@80kgs (175lbs)
Pull ups 3x10
Cleans
5x3@60 (135lbs)
Snatches
3x3@70 (160lbs)
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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12-22-2015, 02:00 AM #89
17 December 2015
Warm up and stretches
Cleans 3x6@60kgs (135lbs) warm up
6@70kgs (165lbs)
6@80kgs (185lbs)
3@90kgs (200lbs)
3@100 kgs (220lbs)
Competition was on at the track so was not much room to train. I was also watching some of the other guys competing.
Warm down and stretches
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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12-30-2015, 11:43 PM #90
21 December 2015
Warm up and stretches
Mostly a stretching session, work on my back and hip flexors as they were a little tight. Weather was not good as well
Bench 3x10@60kgs (135lbs)
Good Mornings 3x10@20kgs (45lbs)
Pull ups 3X10
Warm down and stretches
22 December 2015
Warm up and stretches
Squats 3x5@100kgs (220lbs)
Hops up stadium stairs with both legs x3
Hops up stadium stairs with both legs with weight vest x3
Hops up stadium stairs with both legs x3
Clean pulls 10@50kgs
Hops up stadium stairs single leg x3
Kettle belt swings 16kgs (38lbs) kettle bell
3x50m sprints walk back recoveries
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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